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Thursday, October 6, 2022


A. Take 12 minutes to complete 3 sets of the following

   A1. 10-15 DB bench press @ 2020 tempo 50#/35# per hand

   A2. 12 Pendlay rows @ 20X2 @ 115#/75#

   A3. Side plank 30-45 sec/side

B. 12 minute AMRAP

    30 mat sit-ups

    24 Kb swings @ 35#/26#

    18 Prisoner step-ups 24"/20" box

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